Vitamin D: Sunshine For My Spine
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By: Chris
Theberge
Vitamin D (calciferol), also known as the
“sunshine vitamin”, is necessary for maintaining proper bones by regulating
calcium and phosphorus levels within the body. When calcium levels are low,
vitamin D acts as a hormone, signaling for more calcium to be absorbed and less
to be excreted. In fact by normal definition, vitamin D is really a hormone and
not a “true” vitamin because it can be acquired naturally with sun exposure.
When sun exposure is limited however, vitamin D is considered a vitamin because
it must be met through food sources.
Sun Exposure: Sunlight is responsible for providing most people with some of their vitamin D requirements. UV light converts compounds found in the skin to a form of vitamin D that is absorbed into the body and sent to the liver and kidneys to become activated or stored in fat tissue. When sunlight exposure is limited and in certain disease conditions, vitamin D must be taken in through the diet.
Dietary Sources: With
the exception of fatty fish, very few food sources contain vitamin D. In the
Source: USDA Nutrient Database
for Standard Reference and Manufacturers Do Older Adults Need More Than 600
IU/day?
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Factors
Affecting Vitamin D Status ·
Clothing,
window glass, clouds, shade, smog decrease UV rays ·
Sunscreen
with SPF of 8 or more prevents vitamin D synthesis. ·
Higher
latitudes and time of day and year. In ·
Dark
skin with high melanin content needs to be exposed to sun longer. ·
Age
(over 65) is associated with a fourfold decrease in vitamin D conversion
compared to younger adults. Older people are also more apt to stay inside. ·
Malabsorptive and kidney problems affect vitamin D status
negatively. Vitamin D Deficiency ·
Children
develop rickets ·
Older
people lose bone mineral content leading to osteomalacia
and osteoporosis Vitamin D Toxicity ·
Not
caused by sunlight or food intake. Mostly from supplements. ·
Calcium
deposits in soft tissue can occur with chronic intakes above the UL How To Get Enough
Vitamin D ·
10-15
minutes of sun exposure at least 2x/week on face, arms, back, and hands
without sunscreen is adequate during summer months in Boston ·
Older
individuals and those who get little sun exposure need to include good food
sources and a supplement in their diet |
American Dietetic Association; Dietitians of
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fractures in elderly women.
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and women 65 years of age or older.
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DeLuca,
H.F., & Zierold, C. (1998). Mechanisms
and functions of vitamin D. Nutrition Reviews, 56, S4-S10.
Holick, M. F. (2002). Vitamin D: the
underappreciated D-lightful hormone that is important
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M. (1996). Vitamin D supplementation and fracture incidence in elderly
persons. A randomized, placebo-controlled clinical trial.
Annals of Internal Medicine, 124, 400-406.
Meyer, H.
E., Smedshaug, G. B., Kvaavik,
E., Falch, J. A., Tverdal,
A., & Pedersen, J. I. (2002). Can vitamin D supplementation
reduce the risk of fracture in the elderly? A randomized
controlled trial. Journal of Bone and Mineral Research, 17,
709-715.
Reid,
Standing
Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes: Calcium, Phosphorus,
Magnesium, Vitamin D, and Fluoride.
Trang, H. M., Cole, D. E., Rubin, L. A., Pierratos, A., Siu, S., & Vieth, R. (1998). Evidence that vitamin D-3 increases serum 25-hydroxyvitamin D more efficiently than does vitamin D-2. American Journal of Clinical Nutrition, 68, 854-858.
Vieth, R.
(2004). Why the optimal requirement for Vitamin D3 is
probably much higher than what is officially recommended for adults. Journal
of Steroid Biochemistry and Molecular Biology, 89-90, 575-579.
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